Between yoga and dance classes you are probably the best prepared person here for BSS's. Good job on the workouts. Would the front squat/press work better for you with DBs?
I use several sources for yoga. I prefer the more fluid versions of yoga, however, most yoga is set to music that doesn't move me and the moves don't move to the music -- I find this boring on a regular basis, but once in a while is fine. The music and the dynamic movement are part of the reasons why I love Nia.
These are my sources for yoga -- in order of most to least favorite:
Namaste Yoga: FITTV (the narrator's voice is soothing to me)
Yoga (Cable on Demand): usually can find at least 1 routine I want to do; 20 min or less; no commercials
Yoga DVD: I have 2 from the YogaFit brand. I like these but don't do them often because the routines are 54, 43, & 60 min with no shorter versions
Group Class at Yoga studio
Group Class at Gym
Thanks for the recommendations!
Unfortunately I don't have cable. Maybe I'll have to get it. I looked at Fit TV online and it looks like they have a lot of cool stuff.
I know what you are saying about longer routines. 45 minutes is about the max DVD I would do on a regular basis.
Your test run of stage 2 sounds like it went well.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Thanks all. I'm bored. Nothing has caught my fancy to do today. The only body parts I'm feeling today are my lateral deltoids (yes I had to look that up).
Greg: I think you may be right on both accounts. I did a search and found a detailed description of the push press using dumbbells. I had no problem with the barbell front squat, but the more I think about the red marks across my collarbone, the better the dumbbells look to me.
Leah:ExerciseTV lets you view some of their full-length videos online. They rotate which ones are available in full length -- betting that if you like it, you'll purchase it. But they don't have a "full length" search option.
Tracey: Well, I'm just going to smile and be thankful.
Kate: After completing the workout, I looked at the book again and saw that it says the incline is supposed to be 30 degrees or less, but the example picture shows what looks like closer to a 45 degree angle. I had the incline looking closer to that. I'm going to see if the lower angle makes a difference, but I'm sure it will still be more challenging than it looks.
__________________ Just because your mother thinks you're special doesn't mean I do
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Your run of the workout, looks wonderful! Nice job. I really enjoy reading your log, your descriptions are really nice and you have a way with words.
Ginger, glad you stopped by. I like your descriptions too -- your pictures make me smile too; you always look like you're having fun.
Quote:
Originally Posted by nutbar
My UPS guy was here yesterday and I couldn't help but think of you and giggle the whole time. Poor fella thinks I've got a screw or two loose.
Well, I like this. I had a case of the giggles myself today when my Nia instructor told us to visualize energizing our fingers -- well I immediately thought of that "one" finger and couldn't stop giggling.
__________________ Just because your mother thinks you're special doesn't mean I do
Last edited by DanceDiva : 03-02-2008 at 10:12 PM.
Cynic,
I think we're at the end of Tracey's rest week. Hopefully she'll be back soon!
Kate, Cynic asked the right question.
I haven't posted to the board since my last comment in the Hula Hooping thread because I needed not to post my original reaction. I decided that I should have some time to myself to contemplate whether or not I wanted to continue posting. I have been called a b*tch but never catty, and I thought what is the point of my posting if I can't elicit a conversation instead of a name-calling screechfest. That will do nothing for my peacefulness.
I have kept up with some of the community and been happy to see everyone's progress. And found that I really enjoyed the connection I've had on this board. So, I'm just going to chug on, show my humanness, and keep on growing and learning.
Cheers all.
__________________ Just because your mother thinks you're special doesn't mean I do
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I haven't posted to the board since my last comment in the Hula Hooping thread because I needed not to post my original reaction. I decided that I should have some time to myself to contemplate whether or not I wanted to continue posting. I have been called a b*tch but never catty, and I thought what is the point of my posting if I can't elicit a conversation instead of a name-calling screechfest. That will do nothing for my peacefulness.
Ya know, forum discussions are awesome for logical, reasoned out discussion, but if you do not know the power of words, the emotions they can illicit via connotation and how they can be misinterpreted as a result, it can be hell. However, I'm not advocating Vulcan lack of emotion in our diction and writing style.
Everyone is different and I think what makes people so interesting is not so much how they are like me, but rather how they are differnent then I. I converse with people around the world. It's always fun to find out what's new in their lives and how much of their culture affects ours. Do you know most of what we consider chinese food here in the US has no equivelant in Shanghai? I've talked to a few Australians and I've always entranced by the dialect and accent, especially if it's a woman speaking. Linking this subject with the prior paragraph, many words that are benign to us are offensive off-shore, or they may be hostile, flirty, who knows.
Lastly, how one person gains their motivation should not be taken as part and parcel of the program. People will always infuse some part of themselves in what they do or say, that's inevitable. We're not Vulcans after all. But, if we filter that out, we're left with the essential, that part we can infuse with our own persona.
I've always like words. Always played with the sound, the rhythm, the metre, even before I started to study literature. I often focus on word use over theme when I study literature. It's the most basic part of communicating ideas and judicious use of words is the basis of individual writing style. Phonemes are just sounds and letters are meaningless until they are used to make a word. Some words are hostile, some flirty. I love em.
If you decide not to continue here, then that is your wish. I know another that was driven off, under different circumstance. This forum is not for everyone but there is enough flexibility to personalize yourself here, if you know how.
I was looking at it just from a "can I make a contribution" balanced with "what do I get out of it".
You make some good points about words and interpretation in a forum -- the different personalities make the forum interesting, and what I write may not be interpreted as I intend. Thanks for the reminder about words. I think your post would be a good sticky.
__________________ Just because your mother thinks you're special doesn't mean I do
Tracey: You are the cutest cheesy rack girl I"ve ever seen, and you've been kicking ass and taking names with your progress.
Diane: I wouldn't have know that was your frig until you said. I thought I was looking at the kids art wall. And you must tell me your secret for mastering step-ups/1-point row combo because I'm sucking wind there.
Tom: You could have at least welcomed me with a nice new cheese to try.
__________________ Just because your mother thinks you're special doesn't mean I do
++++++++++++++++++++++++++++++ Monday: 02/25/2008: NROL4W Stg 2, WO A1 Pre/Post-Workout Analysis
I knew that this was going to be a challenging workout. If you look at the order of exercises you have 4 leg-taxing exercises (last 3 1-leg) followed by 3 arm-taxing exercises. And I was right.
Workout done in Group X room except for wood choppers. Even though I turned the fan on, this room was hotter than the gym floor. All equipment gathered at beginning. This makes a big difference in keeping to the rest period. Rest period extended after Static lunge when I started putting stuff up.
My heart rate stayed in the 158-186 (hr)/80-99 (pulse) range throughout the entire workout. When I got to the static lunges, the first leg was okay but wanted to quit on rep 5 of the second leg both times. Going to stay at current weights for next workout except push press (going to try 25 lbs.) Also need to focus on balance for the dumbbell 1-point row.
Went to gym @ 2 p.m. Good time to go.
************************* NROL4W STAGE 2, WORKOUT A
Pre-workout:
Stretch Max (Cathe; FIT TV) ~ 20 min (after commercials). Done 8:30 a.m.
Warm-up:
Kickboxing like: bob and weave, jabs, and kicks
Y squats
Twisted row /w side lunge
Walking calf stretches
Hip rotations (out)
Side stretches
Walking Warrior 1 /w oblique twist
Walking Quad Pulls
Glute Bridge (2)
Workout: 2 sets of 10 reps, except plank: 2 sets of 60 sec
Front squat / push press (dumbbells wt. per hand) S1: 20# x 10 S2: 20# x 10 Squats were A2G. This was a good exercise. Got heart rate up fast.
Alternating Sets: Step-ups (dumbbells wt. per hand; ~17" step): L leg all reps followed by R leg S1: 15# x 10 S2: 15# x 10 Was much quicker about moving on to next leg
Dumbbell 1-Point Row (dumbbells wt. per hand): 1/2 reps L leg followed by 1/2 reps R leg S1: 15# x 5 L leg; 15# x 5 R leg S2: 15# x 5 L leg; 15# x 5 R leg Lost balance on all sets, however kept until last rep on R. leg 2nd set. S1: Leg wasn't lifted high enough. S2 fixed leg. Exercise requires good balance set up and focus to keep balance.
Alternating Sets: Static Lunge, rear foot elevated on step (1 riser) (dumbbells wt. per hand): L leg forward all reps followed by R leg S1: 20# x 10 S2: 15# x 10 Wanted to quit on both sets when got to 5th rep R leg
Push-ups (on the floor) S1: BW x 10 S2: BW x 10 Had to fight for all ten reps in both sets.
Alternating Sets: Plank S1: 60 sec S2: 60 sec On each set, 24 sec & 30 sec, respectively, began to look at clock. Must remember to "tuck" pelvic bone (posterior instead of normal anterior tilt).
Cable Horizontal Wood Chop: R side out all reps followed by L side out S1: 35# x 10 S2: 35# x 10 Must remember to keep knees unlocked. Keep feet on floor. Slight twist hip & knee to follow through. R side was harder than L side (same as test run)
Cool down: A little leg stretching.
After Workout: PWO; Shower; Food
Muscles "felt" later: Tingly Inside R. Knee (started to feel after locked R. knee on 1st side of 1st set of wood choppers. Immediately unlocked. However looks like sensitivity already was activated.
Album of the Day:Legend by Bob Marley & the Wailers (however only really heard it during rest periods and planks)
*************************
Good AND tough from the start workout.
++++++++++++++++++++++++++++++ Tuesday: 02/26/2008: Total Body Cardio (Cardio)
20-minute low impact cardio routine from Gaiam (on-demand). Felt like a dynamic stretching routine, and I liked it. Routine did have squats and knee push-ups. Later that Evening: Feeling thighs big time. Guess I've done too many squats.
++++++++++++++++++++++++++++++ Friday: 02/29/2008: NROL4W Stg 2, WO B1 Pre-Workout Analysis
Decided to try the intervals on this workout. Intended to do workout yesterday, however didn't feel like it after work. Thought I wasn't going to do it today because I woke up @ 3:30 a.m. and never went back to sleep and was ready for a nap when I got home. However, after trying to perfect my 1-point dumbbell row technique (and still failing balance), I was warm enough to go to the gym.
Post-Workout Analysis
I really liked this workout much better than workout A (even with the intervals). Was very sweaty and relatively tired when I got home. I'm glad I made the decision to do only 2 wl workouts a week during this stage because this Stage's workouts get my heart rate up. I think 3 a week would cause me to burn out.
Found out that wrapping a mat around the bench during the Prone Cuban Snatch keeps my boobs from hurting.
My heart rate stayed in the 138-185 (hr)/75-99 (pulse) range throughout the entire workout.
Went to gym @ 8 p.m. Good time to go.
************************* NROL4W STAGE 2, WORKOUT B Warm-up:
Kickboxing like: bob and weave, jabs, ham curls, and kicks
Y squats
Twisted row /w side lunge
Walking calf stretches
Hip rotations (out)
Walking Warrior 1 /w oblique twist
Walking Quad Pulls
Dislocates
Arm circles
Workout: 2 sets of 10 reps, except prone cobra: 2 sets of 60-90 sec
Straight Sets: Wide-grip Deadlift from Platform (barbell) WU: 67# x 6 S1: 78# x 10 S2: 78# x 10 Tried to do first set like regular deadlift and felt in back. 2nd set did like in book (squatted down more) and was better. Lowered weight because of time off since last deadlifts & because of wider grip.
Alternating Sets: Bulgarian Split Squats (plate held @ chest): L leg all reps followed by R leg S1: 22# x 10 S2: 22# x 10 Lowered weight because don't want to build legs up. Felt tired during 2nd set (which got my heart rate up high). Felt fine during rest period.
Underhand-grip Lat Pulldown (hands shoulder width) WU: 50# x 6 S1: 70# x 10 S2: 70# x 10 Didn't really need warm-up set. During 2nd set felt like I should have tried 80 but didn't because I didn't want to increase until 3rd workout.
Alternating Sets: Reverse Lunge from step (1 riser) (dumbbells wt. per hand): L leg forward all reps followed by R leg S1: 10# x 10 S2: 10# x 10 These got heart rate up too. However were not difficult. But definitely felt like in 1-leg squat land.
Dumbell Prone Cuban Snatch (dumbbells wt. per hand): 30° angle S1: 5# x 10 S2: 5# x 10 Was dripping my DNA on the floor.
Alternating Sets: Swiss Ball Crunch: Arms overhead S1: 10# x 10 S2: 10# x 10 2nd set was much harder than the 1st.
Incline Reverse Crunch: 30° angle S1: BW x 10 S2: BW x 10 2nd set was much harder than the 1st.
Lateral Flexion: Hanna 1: hip rotation by knee, 5 sec hold S1: BW x 10 S2: BW x 10 This exercise is BORING AS HELL, however, it definitely hits the hips. I did glute & hip flexor stretches during break before 2nd set.
Straight Sets: Prone Cobra S1: 60 sec S2: 75 sec Was shaking during the 2nd set.
Intervals: Treadmill. Break taken before starting to use restroom & change shoes. Incline 2.0.
Warm-up: 4 minutes @ 3.5 mph
Int 1: 1 minute @ 6.0 mph; 2 minutes @ 2.5 mph Int 2: 1 minute @ 6.0 mph; 2 minutes @ 2.5 mph Int 3: 1 minute @ 6.8 mph; 2 minutes @ 2.5 mph Cool down: 1 minute Was going to be done then decided to do 1 more Int 4: 1 minute @ 7.5 mph; 3 minutes @ 2.5 mph
Cool down: None.
After Workout: Shower (head-to-toe); ½ PWO; Food
Muscles "felt" later: Low Back.
Muscles "felt" Next Day: Hip Flexors, Upper & Low Back, Hamstrings, R. Knee a little twingy.
Song of the Day:He's Alive by A Girl Called Jane
*************************
Good AND tough workout. Still sweating when I left the gym.
Post-Workout Analysis
Crappy, crappy workout. Just petered out from the start and it got worse. Highlights: upped weight on the push press & on 2nd set, L. arm couldn't lift the dumbbell. Had to hitch it up with my knee. 1-point rows crappy. Took a 5-MINUTE break after 2nd set of step-ups just to try to regroup. Didn't make 1-point row better but made my mind up to finish workout. Then when finished, song came on MP3 player and I had the nerve to dance. Still tired when I got home but wanted to just log this workout and be through!
Went to gym @ 10:15 p.m. Good time to go to gym; bad time to go after being at work all day.
************************* NROL4W STAGE 2, WORKOUT A
Warm-up:
Stationary bike (3 min.)
Front kicks, hip rotations, back kicks
Y squats
Twisted row /w side lunge
Walking calf stretches
Walking Quad Pulls
Arm circles
Workout: 2 sets of 10 reps, except plank: 2 sets of 60 sec
Front squat / push press (dumbbells wt. per hand) S1: 25# x 10 (+5) S2: 25# x 10 (+5)
Alternating Sets:
Step-ups (dumbbells wt. per hand; ~17" step): L leg all reps followed by R leg S1: 15# x 10 S2: 15# x 10
Dumbbell 1-Point Row (dumbbells wt. per hand): 1/2 reps L leg followed by 1/2 reps R leg S1: 15# x 5 L leg; 15# x 5 R leg S2: 15# x 2 L leg; 15# x 5 R leg; 15# x 2 L leg
Alternating Sets:
Static Lunge, rear foot elevated on step (1 riser) (dumbbells wt. per hand): L leg forward all reps followed by R leg S1: 15# x 10 (-5) S2: 15# x 10
Push-ups (on the floor) S1: BW x 7; BW x 3 S2: BW x 5; BW x 5
Alternating Sets:
Plank S1: 60 sec S2: 60 sec The only wonderful sets I had
Cable Horizontal Wood Chop: R side out all reps followed by L side out S1: 35# x 10 S2: 35# x 10
Cool down: None. Got the hell out of dodge.
After Workout: Bath; Coffee
Muscles "felt" later: Thighs, low back
Song of the Day:Mercy, Mercy, Me/I Want You by Robert Palmer
__________________ Just because your mother thinks you're special doesn't mean I do
Tom: You could have at least welcomed me with a nice new cheese to try.
Yes, I could have, but maybe I was waiting to see a post from you. I like Kerrygold Cheddar (from the folks who made the Dubliner) since to my palate it has a nice piquancy (I'm not sure I'd call it a sharpness) and agreeable creamy texture.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Yay, you are back! So glad to see a post from you. Your workouts are killer!
Welcome back. You were missed.
Quote:
You make some good points about words and interpretation in a forum -- the different personalities make the forum interesting, and what I write may not be interpreted as I intend. Thanks for the reminder about words. I think your post would be a good sticky.
I agree! I have a hard time remembering this, sometimes.
__________________
Ginger
"The miracle isn't that I finished. The miracle is that I had the courage to start." ~ John Bingham
I'm glad you decided to keep posting. I'm a pretty sensitive person and I used to post a few years back on a women's motorcycle forum until someone made some sarcastic and hurtful (at least to me) remarks. I thought I have to put up with enough crap in real life! You have been nothing but kind and I'm glad you are here!
Diane: And you must tell me your secret for mastering step-ups/1-point row combo because I'm sucking wind there.
For the low, low price of $49.95, I'll tell you those secrets and much, much more!
Okay, there is no secret. LOL The 1-pt rows are pretty easy for me maybe because of ballet in my past? I keep my hips tight once I get into position and that just kind of locks me in. I also tend to hike one leg up and stand like a flamingo throughout my everyday life. I'm not sure why but I've always done that. That probably helps, too.
The step ups are hell but I'm determined to build more quad strength in order to help my sucky squats. (I hate not being able to do something well!) Are you having trouble keeping the non working leg from helping? Or is there a different issue?
My "take" on the 1-point row-- like Diane, I "lock" my hips in that position, and then try to brace my core as hard as possible (Like getting ready for someone to punch me, as my PT says)... and I have to have a mirror around so I can look myself in the eye. Sometimes that helps, but sometimes I can do them while staring at the floor.
What's the trouble with step ups? Keeping the "non" working leg from doing anything? I try to keep those toes pulled to the top of my shoe, which mitigates any possible involvement from that foot. Those are still hard for me though, when I focus on not cheating
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
No trouble with the step-ups. No trouble with the 1-point row. Trouble with the 1-point row after doing step-ups. Sweat dripping on floor, standing leg feels like rubber; Row 1 okay, row 2 hard, row 3 ready to quit, row 4 (if I get there) feel balance going, row 5 (if I get there) hanging on by a thread.
__________________ Just because your mother thinks you're special doesn't mean I do
No trouble with the step-ups. No trouble with the 1-point row. Trouble with the 1-point row after doing step-ups. Sweat dripping on floor, standing leg feels like rubber; Row 1 okay, row 2 hard, row 3 ready to quit, row 4 (if I get there) feel balance going, row 5 (if I get there) hanging on by a thread.
Row 1. Good.
Row 2. Okay.
Row 3. No quitting allowed.
Row 4. Don't give balance permission to go anywhere.
Row 4. Don't give balance permission to go anywhere.
Row 5. Hang on tighter.
That'll be $5, please.
Gotcha. I'm with Diane.
Good advice for me, from my PT, to fully engage my core for just these moments ^ was to brace myself as if I was about to get hit (can't say I have a lot of experience here...).
Maybe a lower step to work on form, save a little gas for the rows?
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I think Diane may have been a drill sergeant in a previous life.
But I'm going to keep trying. Next workout I'll do the 1st set with the higher step (force the hard work first) then do the 2nd set with a shorter step (to note the difference). I'll also note how intense my core is & whether I've been relaxing.
Thanks guys.
__________________ Just because your mother thinks you're special doesn't mean I do
).
Glad to see you posting again!!!
Tuesday: 03/04/2008: NROL4W Stg 2, WO A2
Linear Mode
